My 800m time is 2:34, how much time can I drop?
Question:I'm a female high school track runner (5'7'', 130lb) and this is my 3rd year of track. I did cross country in the fall, my first year, and PRed at around 22 flat. I'm wondering whats the best 800 time I can run coming off a hip flexor injury and sitting out for 3 weeks but still running a 2:36 in a race 3 days ago. Also whats a reasonable time I can achieve in the 800 after training 35+ miles a week throughout the summer?
(200m - 29.1, 400m - 1:05, 1600m - 6:10)
Answers:
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Based on your 200m and 400m speed and assuming you can stay injury free, you should be capable of ultimately running approximately 2:23 or better. Whether you can improve that much this season is another question. Getting down to 2:30 would be a challenging but reasonable goal.Your 2:36 800m time is equivalent to a 5:45 mile. Either you have more talent for the 800, or you have not raced the 1600m as much or possibly your training is geared more towards the shorter distance. However, I believe you can also significantly improve your 1600m time.
For 800 meter workouts, besides easy running which I asssume you are doing on easy days. Here is some speed stuff to get you to 2:30.
4 to 6 x 400 at 76-78 seconds. Take a 3 to 4 minute recovery jog in between. The recovery can be as long as needed. The goal is to practice running 76 as relaxed as possible. You should be fully recovered between 400s. Do this once a week and build over time to 8 x 400. When your 800 meter time drops increase the speed of the 400s.
6 to 8 x 200 at 37-38 seconds. Take a 1:30 minute recovery jog in between. Similar to the above run this as relaxed as possible. Do this once a week.
You can also mix the above workouts.
For VO2Max which will help you with the mile.
4 x 800 at 3:05 with a 2:30 to 3 minute recovery jog in between. Do not run the 800 faster. Do not take more than 3:00 for the recovery.
You can do one speed and one VO2Max workout a week or 2 speed workouts a week. The rest should be easy runs with some strides mixed in.
Running 35+ miles a week during the summer will build a wonderful base for fall cross country and most likely lead to improved 5K times. For the summer running, I am assuming you will be running 35 easy miles a week and not doing any interval training (a few strides once a week is OK but nothing more than that). This base building may also lead to a break through in the 800 because your performances seem to go down with distance so endurance may be one of your weaknesses. Given your recent injury, increase your mileage cautiously to avoid additional setbacks. Including some core strengthening exercises may also help you stay injury free.
Cross train and MORE specifically, train for your event.
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Hey I run the 800 and the 1600 and im coning off stress fractures in both legs last year and tendtics in during the winter in basketball. I run the 800 in 2:25 and the 1600 in 5:31 thsi year and both of my legs are starting to bother me again so you should be able to take 6-8 seconds off in the 800 and about 15 off your 1600. Im a male that stands at 5-10 and about 125 to 135.Hi, How can i train to run a mile in 5:30??
I used to use this with my college distance runners I coached...A good vehicle for measuring future peformance in the 800 is to run a 600meters, rest for 30 seconds and then run 200 meters.repeat this twice with a 5 minute jogging recovery...if run properly, this is a killer workout.take your average cummulative time for the 600+200.that is a good measurement..trying to suggest specific workouts is counter-productive.When I was coaching I told my runners if you want to run a fast 800, train like a strong 400 runner. If you want to run a fast mile, train like a strong half-miler. If you want to run a fast 2 mile, train like a strong miler..too many factors to consider and too many variables based on info you provided.I can tell you this, the key to successful running , lies in running.make sure your calfs and achilles are flexible and strong...alot of injuries will be prevented. Also, conditioning in the off-season is critical...your 35 miles in the summer doesn't inidicate you will run fast or slow.its how you run that 35 miles...in the off season don't worry about speedwork, etc.Hey you should really try out plyometrics, they will give you an explosive burst because you are working the fast-twitch muscle. best of luck
try shorter, faster sprints. I run the 400 for my track team but i train with the distance runners and they run 20 200's every week even though their races are much longer. it build your fast twitch muscle fibers as well as the slow twitch.
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